A simple way to create "balance to your meal plan"

Do you have a meal plan???...some of us have financial plans to help us make the money we want for our lives and lifestyle...some have educational plans to get smart and achieve success in life...but do you have a "meal plan" to keep your body strong and vibrant to have the strength and means to enjoy the financial and lifestyle successes we are all working so hard to achieve???

If you don't have a "meal plan" then lets get you a simple one:

1. More fiber, vitamins, and minerals through fruits, vegetables, and whole grain foods (AKA, foods with lots of color and substance).
2. Have some protein through lean meats, dairy, nuts and beans...
3. Minimize your fats, sodium/salt intake, processed foods, sugars and sweets

So to give you an idea of what a meal looks like that implements this plan, here's my idea:

"Simple Quesadilla with Sun-dried Tomatoes, Mozzarella & Parmesan Cheese with Basil Threads":

2 quesadillas = 1 serving
Prep Time = 5 minutes
Cook Time = 5 to 7 minutes

• 2 corn or flour "homestyle/handmade" tortilla
• 4 oz of shredded "low-fat" mozzarella cheese (one handful)
  
• 2 oz of grated parmesan cheese (one spoonful)
  
• 6 oz of sun-dried tomatoes (julienne/sliced thin)
• 4 oz basil leaves (sliced thin)(about 12 basil leaves)

1. Preheat the oven to 400-degrees and line a baking sheet with foil.
2. Place both tortillas on the baking sheet and layer 2/3 of the mozzarella cheese & the parmesan cheese evenly between the two tortillas. Evenly distribute the sun-dried tomatoes with both tortillas and sprinkle the remaining mozzarella cheese over the tomatoes.
3. Bake the tortillas for 5 to 7 minutes or until the cheese has melted and the edges of the tortilla are slightly crispy.
4. Remove from the oven and sprinkle the basil over the tortilla. Allow the cheese to cool slightly and enjoy.

Be GREAT, One Meal at a Time!

Snacks???...Mascerated Berries to the rescue!!!!

So a "decided" friend of mine asked me, "James, I get hungry a little bit before lunch and right before dinner; what are some good snacks that I can have besides chocolate???" This is the question almost everyone in America and around the world is asking themselves wanting for more....more flavor, more taste, more energy, more than just the "snack machine" in the office lounge...

Lets make one thing clear...stay away from this "thing" you call a "snack machine"...it is NOT your friend...NEVER has been, because:

• it always takes your money
• it's just "available" and gives you "quick-energy" instead of "long-lasting energy"
  
• and you have to work harder, as in "go to the gym to work off the extra weight you are about to gain."

So if I should stay away from the snack machine, "How do we get a small meal/ a small morsel/ a small "something that will carry me through the in-between-meal times", without ruining my appetite for lunch or dinner????...Simple...eat "whole foods" (no, not "Whole Pay-Check")

"Whole Foods" are food stuffs that have not been chemically, genetically or on any other way, tampered with. They are natural, raw produce of nature. Whole foods carry out all the requirements of good diet - absorption, assimilation and elimination, and these are the basis of a healthy body system.

Whole foods provide you with long-lasting energy...and if prepared properly, can make you happy, because you're eating something that not only feeds the body, but the great flavors you'll be enjoying also nourishes the soul because it tastes GREAT!

So here's one of the snacks that I like, berries and citrus, because its Nutritious, Tasty, and most of all, simple!...But before I show you how to make it, lets understand why this snack is good for you...

Strawberries, Blueberries, Citrus
Lets get to know them from a "Good for my Body", point of view (NOTE, click the headings for more detailed information) :

• Health & Nutrition Information for Strawberries
  

  The Romans prized wild strawberries for their medicinal properties. Ounce for ounce, strawberries have more Vitamin C than citrus fruit. According to the American Cancer Society, foods rich in Vitamin C may lower the risk of cancers of the gastrointestinal tract.

• Blueberries are an excellent source of vitamin C.
  In fact, a serving contains about 14 mg or almost 25% of daily requirement for Vitamin C. Vitamin C is needed for the formation of collagen and to maintain healthy gums and capillaries. It also aids in the absorption of iron and promotes a healthy immune system

• Orange Juice Has Among The Highest Nutrient Content

  A new study shows citrus juices provide more nutrients per calorie than many other commonly consumed 100% fruit juices.¹ The USDA 2005 Dietary Guidelines encourages you and me to eat more nutrient-dense foods because they contribute to a healthy diet that offers important benefits such as reduced risk for a number of chronic diseases, support for normal growth and development of children, and health promotion for people of all ages

So lets recap, I need snacks that are 1) Good for my Body; 2) Tastes GREAT; 3) Simple....So now you're thinking, "Ok, I know they're good for me, but now what do I do???"...alright, lets make "Tasty Magic" happen:


Citrus Mascerated Berries w/ Mint
Makes 4 to 6 servings

1 pint Fresh Strawberries, tops removed, quartered
1 pint Fresh Blueberries
16 oz of fresh squeezed citrus juice (use Oranges or Tangerines if you like)
Zest of the citrus fruit (4 oz.)
Handful of Mint, sliced

NOTE: if you need more sweetness, add 1 Tbsp agave nectar or 1 Tbsp Palm Sugar to the citrus juice and combine completely (these are Good Sugars, when used in moderation)

Wash all of your fruit. Remove the stems of the Strawberries and quarter them, place in a plastic or non-reactive, sealable container. Add your blueberries, mint, and citrus zest. Pour your Citrus Juice over the berries. Close the container and carefully mix the berries with the juice and the mint. Allow to sit for at least 6 hours to allow the flavors and oils to combine. Serve chilled.

BONUS: save the juice and add soda water to make a refreshing drink or your favorite clear spirit (white rum, vodka, etc.) to make an outstanding cocktail

What's the moral of the story??? Make this refreshing, healthy, and tasty, and sweet snack on a Sunday, bring it to work on Monday, and scoop a small bowl worth of this snack to last you the whole week!...And remember, a GREAT Snack needs to be: 1) Good for your Body; 2) Taste GREAT for your Soul; 3) Simple to make!...So "Just say NO " to the Snack machine, and take control of your life for healthy and flavorful eating!

Be GREAT, One Meal at a Time!
Jameson